Foods high in Iron

Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.

Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.

FDA daily value: 18 mg

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Showing 4501–4550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4501	Chili without beans, canned	Mixed Dishes	2.01 mg	11%	CNF
4502	Potato, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	2.01 mg	11%	CNF
4503	Cookies, graham crackers, chocolate-coated	Baked Products	2.00 mg	11%	USDA_SR
4504	Cookies, chocolate chip, refrigerated dough	Baked Products	2.00 mg	11%	USDA_SR
4505	Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised	Lamb, Veal, and Game Products	2.00 mg	11%	USDA_SR
4506	Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.00 mg	11%	USDA_SR
4507	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Legumes and Legume Products	2.00 mg	11%	USDA_SR
4508	Apples, dehydrated (low moisture), sulfured, uncooked	Fruits and Fruit Juices	2.00 mg	11%	USDA_SR
4509	Beans, adzuki, mature seed, cooked, boiled, with salt	Legumes and Legume Products	2.00 mg	11%	USDA_SR
4510	Beans, adzuki, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.00 mg	11%	USDA_SR
4511	HOT POCKETS Ham 'N Cheese Stuffed Sandwich, frozen	Meals, Entrees, and Side Dishes	2.00 mg	11%	USDA_SR
4512	PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust	Fast Foods	2.00 mg	11%	USDA_SR
4513	Veal, foreshank, osso buco, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	2.00 mg	11%	USDA_SR
4514	Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.00 mg	11%	USDA_SR
4515	Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	2.00 mg	11%	USDA_SR
4516	Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.00 mg	11%	USDA_SR
4517	BURGER KING, WHOPPER, with cheese	Fast Foods	2.00 mg	11%	USDA_SR
4518	McDONALD'S, BIG MAC	Fast Foods	2.00 mg	11%	USDA_SR
4519	TACO BELL, BURRITO SUPREME with steak	Fast Foods	2.00 mg	11%	USDA_SR
4520	Winged bean tuber, raw	Vegetables and Vegetable Products	2.00 mg	11%	USDA_SR
4521	Peas, edible-podded, frozen, unprepared	Vegetables and Vegetable Products	2.00 mg	11%	USDA_SR
4522	Butter replacement, without fat, powder	Fats and Oils	2.00 mg	11%	USDA_SR
4523	Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	2.00 mg	11%	USDA_SR
4524	Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	2.00 mg	11%	USDA_SR
4525	Vegetarian fillets	Legumes and Legume Products	2.00 mg	11%	USDA_SR
4526	Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.00 mg	11%	USDA_SR
4527	Muffin, blueberry, commercially prepared, low-fat	Baked Products	2.00 mg	11%	USDA_SR
4528	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks	2.00 mg	11%	USDA_SR
4529	Veal, foreshank, osso buco, lean and fat, braised	Lamb, Veal and Game	2.00 mg	11%	CNF
4530	Quinoa burger patty, frozen	Mixed Dishes	2.00 mg	11%	CNF
4531	Muffin, blueberry, commercial, reduced fat	Baked Products	2.00 mg	11%	CNF
4532	Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.00 mg	11%	CNF
4533	Fish, burbot (loche), native, liver, raw	Finfish and Shellfish Products	2.00 mg	11%	CNF
4534	Game meat, native, moose, bone marrow, cooked	Lamb, Veal and Game	2.00 mg	11%	CNF
4535	Game meat, native, ringed seal, blubber, raw	Lamb, Veal and Game	2.00 mg	11%	CNF
4536	Butter replacement, without fat, powder	Fats and Oils	2.00 mg	11%	CNF
4537	Vegetarian fillets, meatless	Legumes and Legume Products	2.00 mg	11%	CNF
4538	Meatless, fish sticks	Legumes and Legume Products	2.00 mg	11%	CNF
4539	Cereal, ready to eat, Morning Crisp: four nut, Jordans	Breakfast cereals	2.00 mg	11%	CNF
4540	Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.00 mg	11%	CNF
4541	Cookie, graham cracker, chocolate-coated	Baked Products	2.00 mg	11%	CNF
4542	Cookie, chocolate chip, refrigerated dough	Baked Products	2.00 mg	11%	CNF
4543	Beans, adzuki, boiled, salted	Legumes and Legume Products	2.00 mg	11%	CNF
4544	Beans, adzuki, boiled	Legumes and Legume Products	2.00 mg	11%	CNF
4545	Winged beans (goa bean) tuber, raw	Vegetables and Vegetable Products	2.00 mg	11%	CNF
4546	Peas, edible-podded (snow peas), frozen, unprepared	Vegetables and Vegetable Products	2.00 mg	11%	CNF
4547	Apple, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	2.00 mg	11%	CNF
4548	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Baked Products	1.99 mg	11%	USDA_SR
4549	Cookies, brownies, dry mix, regular	Baked Products	1.99 mg	11%	USDA_SR
4550	Beans, baked, home prepared	Legumes and Legume Products	1.99 mg	11%	USDA_SR

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Foods high in Iron

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